Thread: Triceps isolation

there are lots of triceps exercices i do often the one using the hammer grip barbell and sitting on an inclined bench, like the skull crushers or triceps barbell extension but with the barbell used for hammer grip.
you can also do skull crushers sitting on inclined or flat bench or seat or on your knees using cable pulls (pulling cable from down from the floor) with this exercise you can use pronation grip or reverse grip. i believe they are called low cable or everhead extensions....You can do that also sitting on an inclined seat but leaning your elbows against something i used to have two people holding a board across so can lean my elbows this way no elbow movement.
here is one: you can use the cable you bring it down from up..(high cable extension). you go down on your knees facing a bench placed across (the cable is pulled from behind and up) you place your elbows on the bench, you may ask a friend to lean on your back a little to give you support and you do triceps extensions, these are very concentrated.

Usually long head requires overhead work. That pretty much leaves you with dumbbell or cable tricep extensions. Go heavy for best results.

Cool. Thanks.

" Where the attitude goes, the mind goes. Where the mind goes, the body goes. Where the body goes, others will follow"

With regards to lifting heavy: does heavy add more mass to a muscle than light with high reps? I have heard that it does but also heard the opposite.

Where the attitude goes, the mind goes. Where the mind goes, the body goes. Where the body goes, others will follow.

Originally Posted by hellguy

With regards to lifting heavy: does heavy add more mass to a muscle than light with high reps? I have heard that it does but also heard the opposite.

Where the attitude goes, the mind goes. Where the mind goes, the body goes. Where the body goes, others will follow.

here you go:As long as you lift as many reps as you can(number of reps represents how heavy you are lifting) i'll put marks A,B,C with A being the best

3-6 reps : increase strength=A /increase muscle mass=B
7-12 reps: increase strength=B/ increase muscle mass= A (you are hitting all your fiber muscles within a muscle)
13-16: increase strength C / muscle mass=B
above 16: strength=C/ muscle mass=C
so for muscle mass your best range is 8-12 reps (more towards the 12) and from time to time go 5-6 reps

Thank you. That helps alot.

Where the attitude goes, the mind goes. Where the mind goes, the body goes. Where the body goes, others will follow.

Skull crushers do the trick for me...

Rope pull down and kick your hands out to the side just before full extension. Use light weight and concentrate/feel that part on the tri working and then flexing at the end.

Bodybuilding.com - Exercise Popup

Originally Posted by Ezskanken

Rope pull down and kick your hands out to the side just before full extension. Use light weight and concentrate/feel that part on the tri working and then flexing at the end.

I like this one, I just was not aware that it focused more on the long head. I will certainly make sure it is part of the routine again.

Where the attitude goes, the mind goes. Where the mind goes, the body goes. Where the body goes, others will follow.

Dumbell french presses, skull crushers and cable press downs with a straight or cambered bar.

Originally Posted by hellguy

I like this one, I just was not aware that it focused more on the long head. I will certainly make sure it is part of the routine again.

Where the attitude goes, the mind goes. Where the mind goes, the body goes. Where the body goes, others will follow.

It's my third exercise after close grip and skull crushers, and just before I burnout on dips. I only use 20 lbs. though but I can control the movement from start to finish and really concentrate on making those muscle fibers work.

All those are great suggestions. I do skull crushers and cable pull downs as a super set. Helps me feel the burn and get a good tricep work out.

Originally Posted by BoricuaWarrior

All those are great suggestions. I do skull crushers and cable pull downs as a super set. Helps me feel the burn and get a good tricep work out.

try super setting close grip bench press with cable pull down...and let me know

Originally Posted by bjg

try super setting close grip bench press with cable pull down...and let me know

Those sound like it would destroy your arms in a few short sets. I am gonna have to add those in. I plan on adding a week or two of supersets soon to get some variety.

Where the attitude goes, the mind goes. Where the mind goes, the body goes. Where the body goes, others will follow.

Originally Posted by hellguy

Those sound like it would destroy your arms in a few short sets. I am gonna have to add those in. I plan on adding a week or two of supersets soon to get some variety.

Where the attitude goes, the mind goes. Where the mind goes, the body goes. Where the body goes, others will follow.

15 MINUTES Triceps shock:
4sets: close grip bench/cable pulldown superset
3 sets skull crushers
3 sets rope pull down
do that using heavy weights in 15 minutes and go home

did that yesterday after chest.
chest (total 12 sets 25 minutes ) + triceps (15 minutes)

Hopefully his tris are used to working or he won't be able to wipe his ass for a week after that workout.

[QUOTE=REDDOG309;2556169]Hopefully his tris are used to working or he won't be able to wipe his ass for a week after that workout.[/QUO

i hope so too